- Greater Strength
When researchers split the subjects into groups of stronger individuals—those who could squat heavier—and weaker individuals, they found the stronger individuals in the whole-body training program had greater strength gains than the stronger individuals assigned to split-style training.
This suggests advanced lifters may experience even greater benefits from using a whole-body training programs than their novice counterparts.
This represents a sea change among exercise scientists, who used to recommend beginners use whole-body training because it allows more frequency for training the motor system and nervous system—the main changes a newbie sees in the first few weeks of training.
Now it appears the greater frequency of whole-body training may be of greater benefit to experienced lifters seeking to improve their strength gains.